Muscles Targeted:

• This is a compound exercise that targets the quadriceps and glutes, and is also great for loading weight on the hamstrings.

Form:

• Ideally, you should master bodyweight reverse lunges before moving on to dumbbells, and then to barbells.

• Start with both feet about shoulder width, step backward, bring your back knee toward the ground, keep your chest up, and drop your hips straight down.

• The bottom of your movement should have both legs at 90 degrees.

Rep Ranges:

• When performing this exercise with only body weight perform as many reps as possible and focus on each repetition having good form before advancing.

• Perform this exercise with dumbbells primarily at moderate to high rep ranges.

• With a barbell keep the weight slightly lighter and focus on static lunges as your heavier lunge variation.